M1 – REGIONAL-SEASON – 3 of 4

9am
In Teams of 3 – (FFF or MMM)
In 20min:
A)
a1. Overhead Squat -MTR- 3-3-3-3-3
a2. Box Jump 10/20″ 8/24″ 6/30″ 4/36″ 2/40″

In 15min:
B)
b1. Push Jerk -MTR- 3-3-3-3-3
b2. AMAP 2xStrict Pull Ups 2xKipping Chest to Bar 2xButerfly Chest to Bar

**15 Solo Burpees if miss**

1pm
Run
1x800m
2x400m
3x200m

6pm
In 20min:
Block Snatch (Mid-Thigh) 6×3/75% on the min
for speed & consistency (STAY LIGHT DONT GO UP)

Block Snatch (Mid-Thigh) 1/80% 1/85% 1/80% 1/85%

In 10min:
Deficet Snatch RDL 3-3-3-3-3 (50-80% of best snatch)

In Teams of 6 – (FM-FM-FM)
For time:
21-15-9
Hang Power Clean (225/145)
Strict Handstand Push Up

Time cap: 30 minutes
**When one athlete is HPC the other is SHSPU.**

M2 – Weightlifting – 11 of 16

WO #1 (5:00am)
Chinese Warm Up 3min
Snacth Dowel Warm Up 2min
Snatch Technical Warm Up 5min
1x10ea
Sn Dead+HMS+Sn Press+OHS+Sotts Press
1x5ea
MS+HPS+Pressing Snatch Balance+Sn Land+Sn Drop
1x3ea
PS+HS+HSB+SB+Sotts Press
1x1ea
3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch
3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn)

Technical Work
Hang Below the Knee Snatch High Pull 3/35% 3/45% 3/50% 3/55% 3/65%
Block Below the Knee Snatch 3/35% 3/45% 3/50% 3/55% 3/65%
Block High Hang Power Snatch 3×3/35% 3×2/45% 3×1/55%
Speed, Speed, Speed!!!

WO #2 (11:00am)
1. Snatch Pull from box 5×3/100%
2. Front Squat 3×1-2 / 90%, 3×3-4 85%

WO #3 (4pm)
3. Snatch 3×1/ 90% or more, 3×2 / 85%
4. Power Clean+Jerk 3×1 / 90%, 3×2 / 85%
5. Snatch Deadlift 5×3 / 100%
6. Triceps 5×10 or Rowing 6×5